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    The document provides instructions for calculating target heart rates using the Karvonen Method. It lists the steps as identifying the exercise intensity level, computing maximum heart rate (MHR), determining heart rate reserve, and calculating the lower and higher target heart rates by multiplying the reserve by the intensity level and adding the resting heart rate. An example calculation is shown for intensity levels of 70-80% for aerobic building. The document also lists common intensity levels and their associated types of exercise.

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    The document provides instructions for calculating target heart rates using the Karvonen Method. It lists the steps as identifying the exercise intensity level, computing maximum heart rate (MHR), determining heart rate reserve, and calculating the lower and higher target heart rates by multiplying the reserve by the intensity level and adding the resting heart rate. An example calculation is shown for intensity levels of 70-80% for aerobic building. The document also lists common intensity levels and their associated types of exercise.

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    © All Rights Reserved
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    7 views2 pages

    Target Heart Rate Formulas

    Uploaded by

    romeroglenda101106
    The document provides instructions for calculating target heart rates using the Karvonen Method. It lists the steps as identifying the exercise intensity level, computing maximum heart rate (MHR), determining heart rate reserve, and calculating the lower and higher target heart rates by multiplying the reserve by the intensity level and adding the resting heart rate. An example calculation is shown for intensity levels of 70-80% for aerobic building. The document also lists common intensity levels and their associated types of exercise.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    ATENEO DE DAVAO UNIVERSITY

    Km 7 Central Park Blvd, Talomo, 8016 Davao City, Philippines


    Tel No. +63 (82) 221.2411 local 8608
    E-Mail: shs@addu.edu.ph * www.addu.edu.ph

    In Consortium with Ateneo de Zamboanga University and Xavier


    SENIOR HIGH SCHOOL – PHYSICAL EDUCATION AND HEALTH 1

    For Karvonen Method Computation:

    1. Identify the intensity level of the exercise.


    2. Compute the MHR.
    3. Get the Heart Rate Reserve.
    4. Multiply the difference and the lower intensity level. Then add the Resting HeartRate.
    5. Multiply the difference and the higher intensity level. Then add the Resting HeartRate.

    Ex:

    Step 1:
    Intensity level: Aerobic Building: 70% (Lower Intensity Level) - 80% (Higher Intensity Level)

    Step 2:
    220 - 20 (Age) = 200

    Step 3:
    MHR-Resting Heart Rate= Heart Rate Reserve 200 (MHR) - 60 (Resting HR) = 140

    Step 4: 140 x .70 (lower intensity level) = 98 + 60 (Resting HR) = 158 (Lower Target Heart Rate)

    Step 5: 140 x .80 (higher intensity level) = 112 + 60 (Resting HR) = 172 (Higher Target Heart Rate)

    Type of Exercise Intensity Level


    Light Exercise 50-60%
    Weight Management 60-70%
    Aerobic Building 70-80%
    Optimal Conditioning 80-90%
    Elite Athlete 90-100%
    ATENEO DE DAVAO UNIVERSITY
    Km 7 Central Park Blvd, Talomo, 8016 Davao City, Philippines
    Tel No. +63 (82) 221.2411 local 8608
    E-Mail: shs@addu.edu.ph * www.addu.edu.ph

    In Consortium with Ateneo de Zamboanga University and Xavier


    SENIOR HIGH SCHOOL – PHYSICAL EDUCATION AND HEALTH 1

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